Today was a good day. It was the first day since Friday, 12/9/16 - pre WFAC seminar lifting with Austin and Reynolds - that I felt like I was really truly training again. Still a long ways to go, but that sweaty, beat feeling at the end of a good long session, I missed the hell out of it for the last 6 months.
Back still hurts me low grade about 80-90% of the day most days, but lifting doesn't seem to make it worse right now.
Bench Press - belt + wraps
405x2 @9
315x8 @7
Notes: Would've done 405x3 @9 but I misgrooved the second one, so racked it to avoid a grindy rep. Considering I had never done 405x2 till March, and then spent April and May training half assed and June hardly training at all, I'm really happy to have maintained this. Kept volume low since I'm really just getting back into things.
405x2 & 315x8 Bench Press on IG
Deadlift - 3" belt
525x1 @7, 565x1 @8.5, 585x1 @9, 600x1 @8.5
Notes: I have been so cautious around my back for a while now, I kind of couldn't take it anymore and when 565 and 585 were easier than expected, decided to go for 600. It moved better than 585 did. Pretty pleased about this. If you look back at my logs, I haven't actually
trained my DL since summer of 2015. Since then I've either had a tweak so went lighter, had a worse injury so couldn't do it at all, or was ramping back up from one of those things. To be able to still pull 600 after all that is exciting. It also is frustrating thinking about what it could have been, but alas, that does no good for nobody. But maybe a small PR is in the cards before surgery in August.
Squat - tempo 5-1-0 to 5th hole from top of BP holes, SBDs + 3" belt
135x5, 225x5, 275x5, 315x5x3
Zerchers
135x3, 185x3x2
Notes: Knees started off pretty cranky but were somewhat better by last two sets of the tempos. Not sure if it's this or some of the other things I'm doing, but they have been a little less cranky in general in life, but they are still pretty pissy when I squat. My PT wants me to do the zerchers, I'm not sold on them yet but gave em a go today.
More good news:I squatted last of the main lifts as an elbow precaution but they once again felt OK during and after. I wonder why last time I tried this grip in December/January (narrow, thumbs around, elbows still up enough to create a shelf, but more weight on the wrists than the traditional SS Grip), it didn't help at all. Maybe it's cause of the low weight and volume I'm doing now. But regardless, it seems OK for now.
Ring Rows
BWx8x4
GHD Razor Curls
BWx5x5
LTEs
107x10x2
Some more rehab stretches and stuff.